Are Egg Whites Healthy
Egg whites are very healthy for us. They are filled with high-quality protein as well as potassium and important B vitamins. For this recipe, Im using Bob Evans® Egg Whites. I love how these cartons have just one ingredient100% liquid egg whiteswith no fillers or added sodium! I picked this product up at my local Walmart next to the fresh eggs section.
Egg whites are a convenient way to get protein in your day. Protein is important to keep our muscles strong and it helps keep us fuller longer. Just one serving of Bob Evans Egg Whites packs an impressive 5 grams of protein. As a bonus, since egg whites contain no cholesterol or saturated fat, its considered a heart-healthy food.
How To Make Egg Whites Scramble
Heat olive oil in a non-stick frying pan. When the oil is hot, add garlic and fry for a few seconds, until they turn slightly brown.
Add dried parsley, rosemary, and oregano in the pan.
Add egg whites, salt, pepper and keep mixing the whites with a spatula so that they dont form lumps.
Switch off the heat once the whites are 80% done. They will cook further with the heat in the pan.
Tips For Making Egg White Oatmeal:
- Make sure you stir the oatmeal consistently when you pour in the egg whites. If you dont stir the egg whites, they will cook up unevenly and youll wind up with oats and scrambled egg whites I promise you dont want this!
- Load up on the toppings! The honey, cinnamon, and ginger definitely add flavor but fresh fruit and nut butter make this egg white oatmeal so much better!
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Gather The Ingredients For Egg White Breakfast Cups
Feel free to improvise with your favorite chopped veggies here. You may even use the whole egg if you wish. But be sure to balance the egg to veggie ratio, so you can enjoy this distinctively fluffy texture. Here’s what you’ll need for this recipe: a fresh tomato, ½ bell pepper , 1 cup of uncooked spinach, and 15 egg whites. For extra flavor, we’ll use 1 teaspoon of salt with ¼ teaspoon of black pepper. Also, we’ll need your favorite spray oil to coat the baking pan.
Healthy Egg White Muffin Breakfast Cups Combos
There are plenty of ways to mix and match your veggies to create the perfect egg white muffin combo. Here are a few ideas. Add them to your existing base of egg whites with salt and pepper.
Bacon & cheddar: Crumbled bacon and shredded cheddar cheese.Broccoli & cheese: Chopped broccoli and shredded cheddar cheese.Buffalo chicken: Shredded/cubed cooked chicken with buffalo sauce.Ham & cheese: Chopped ham with shredded cheddar cheese and mustard.Jalapeno popper: Jalapenos with crumbled bacon, cream cheese and shredded cheddar cheese.Mushroom, spinach & feta: Cooked mushrooms with spinach and crumbled bacon.Sun-dried tomato & spinach: Sun-dried tomatoes, cream cheese, spinach and fresh basil.Kale, mushroom & goat cheese: Chopped kale, cooked mushrooms and crumbled goat cheese.Spinach & artichoke: Spinach, chopped artichoke, cream cheese and shredded mozzarella cheese.
And thats about it. I like to eat mine with some Cholula hot sauce but salsa or guacamole on the side work as well.
Happy eats and enjoy! Let me know how you customized your muffins in the comments below
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Egg White Recipes For Breakfast
8 min read
When you are eating healthy or trying to lose weight, you are always looking for new and interesting ways to enjoy the foods you know are good for you. Staying on track isnt easy when there are so many delicious foods you could cook whenever youre hungry.
One thing that may be unfamiliar to you as an excellent healthy, nutritious option is egg whites. You know about whole eggs and you know about meringue but did you know there are some great ways to eat egg whites. They may just well become your go-to breakfast.
Egg White Recipes Breakfast
Egg White Omelet
The most basic of all egg white breakfast recipes, an omelet made from just the egg whites has a lot fewer calories than a whole egg omelet, sadly it is quite flavorless. Unless you are seriously cutting down on calories, an egg white omelet is much better with added ingredients.
The basic egg white omelet is made the same way as an omelet made with whole eggs. The egg whites need to be whisked until frothy, seasoned and then cooked in a skillet coated with cooking spray . Unlike a whole egg omelet, it will not go golden brown.
The nutritional value of a three egg white omelet without added ingredients is
Despite this, as has been mentioned, a plain egg white omelet is not a very appetising or tasty meal. It is definitely better with added ingredients.
When choosing ingredients you need to consider how they will change the nutritional profile of your omelet. Sharp cheddar cheese is a favorite addition to whole egg omelets but this will increase the calorie and fat content considerably so is best avoided if you are counting calories or are following a low-fat diet.
If you want to add flavor but not alter any of the nutrition, the best way is to add seasoning. You might try garlic powder or nutritional yeast.
Vegetables are by far the best ingredients to add as a filling. They wont add fat or carbs and only minimal calories.
Suggested vegetable fillings for egg white omelet:
- baby spinach and tomatoes
- spinach, green onions and dill
- bell pepper and spinach
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Why Egg Whites For Breakfast
Egg whites are a great way to break the fast and start the day off in a healthy way.
Egg white recipes are usually quick and easy to make. Meal prep time is usually fairly minimal and you dont need to be a skilled cook to get a good nutrition serving in a short time. Egg whites are a good choice when you want to serve hot food for breakfast.
Ingredients for egg white recipes are also really easy to obtain. You can separate the whites from whole eggs or you can buy cartons of egg whites that you can conveniently keep in the fridge.
Egg White Breakfast Sandwich
- 1 wedge herb & garlic cheese
- 2 slices tomato
First, toast up your bagel thin.
In a small bowl, add the egg whites and spinach, then microwave for a minute and a half.
Gif by Emma Lally
Spread your garlic herb butter on both sides. Add tomatoes and the egg white patty.
Gif by Emma Lally
Top with avocado and some hot sauce if you’re feeling it. Eat up.
Gif by Emma Lally
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Why Should You Add Egg Whites To Oatmeal
- Added protein Adding egg whites to your oatmeal can add an extra 10-20g of protein depending on the amount that you add! This recipe calls for 1/4 cup, but I have added up to 1/2 cup of egg whites to my oatmeal and its still been delicious! Since oatmeal is typically a carb heavy meal, this helps to make it a more balanced meal.
- Added fluffiness Adding egg whites to your oatmeal helps it be more fluffy and dense!
- No taste Egg whites dont taste like anything, so why not add them!?
Air Fryer Egg White Frittata Recipe
If there’s one kitchen item that’s become a must-have in recent years, it’s an air fryer. The appliance helps to simulate deep frying, but without all of the excess fat from deep-frying oil. Best of all, it can be used to make almost anything you can think of, including this healthy egg white frittata. In addition to egg whites, the breakfast also contains Roma tomato, fresh spinach, and much less oil than would be used to make this on the stove.6254a4d1642c605c54bf1cab17d50f1e
Get our recipe for Air Fryer Egg White Frittata.
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There are plenty of muffin recipes that won’t help you lose weight, especially the ones full of chocolate chips and sugar. But having concerns about your own muffin top does not mean you must give up on all muffins for good. Some recipesâincluding this one for egg white muffinsâare satiating choices that can help support your weight loss goals. These egg white muffins have an extremely low fat content and calorie count. They’re also pretty low on sodium and bound to fill you up due to all the protein in each muffin. The recipe also recommends topping the muffins with avocado and tomato, or if you’re a fan of spicy foods, some Greek yogurt mixed with sriracha.
Get the recipe from Clean and Delicious.
Get the recipe from Healthy Recipes.
Get the recipe from Salt & Wind Travel.
Get the recipe from Sweet Peas and Saffron.
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What Is Scrambled Egg Whites
Soft egg whites scramble flavored with lots of dried herbs, garlic, salt, and pepper, this dish is perfect for your easy peasy and healthy weekday breakfast.
As Eggs are high in protein, I make sure to include it in our everyday meals, and adding it to Breakfast is my favorite way to incorporate them. From Omelettes to Scrambled Eggs to simple Boiled Eggs, there are many breakfast recipes that you can try, but this Egg Whites Scramble is my husbands favorite.
This Low Cal dish is flavored with dried herbs and gets ready in less than 15 minutes. I like to load it with lots of garlic, as I feel the flavor of garlic takes this simple scramble recipe to a level higher in terms of taste.
If you are like me, who on some days have really less time on hand in the morning to make breakfast, then this simple recipe is perfect for you. Just serve it with nice toast bread and you are good to go.
Want to make it a little more healthy? Then stir in some spinach or kale or cherry tomatoes too!
This Egg Whites Scramble is,
- High in Protein
- A perfect weekday breakfast
That’s Right We’re Cuttin’ Up
Begin by sending everyone out of the kitchen. Just kidding! You may start by preheating your oven up to 350 F. We recommend you wash all of your veggies first. With a sharpened knife, chop the tomatoes and bell pepper into ½-inch cubes.
As you cut up the vegetables, think of what breakfast foods will compliment these egg white breakfast cups. Olayinka recommends serving these with “sourdough toast hash browns.” Whole wheat toast would be a tasty addition. Maybe enjoy these with a few pancakes on the side? The choice is all yours.
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Our 12 Best Egg Recipes For Breakfast
Are you looking for some good egg recipes for breakfast? Eggs are one of natures most versatile foods , and the best egg breakfast starts with fresh eggs.
Take a Look
If you have your own hens laying fresh eggs, youre lucky. However, most of us buy our eggs at the grocery store, and we have more options than ever. Everything from free-range eggs to brown eggs can be found at the supermarket. Best of all, eggs are an excellent protein source.
There are so many delicious recipe options that you can do with eggs. For example, you can make French toast, egg salad, egg muffins, a deviled egg platter with deviled eggs sprinkled with smoked paprika, fried rice, Scotch eggs, a poached egg, a hard boiled egg in an egg cup , breakfast casserole, and the list of breakfast idea options with eggs goes on and on.
If youre looking for some new egg brunch recipes or healthy breakfast ideas with eggs, you may be wondering what to make for breakfast with eggs. Dont forget to add our amazing Bisquick Sausage Ball recipe too.
Fortunately, there are tons of great simple egg recipes online, and weve scoured the web for some of the best easy egg breakfast recipe ideas.
Are you ready to discover some great egg recipes? Lets dive into these 12 egg dishes for breakfast!
Healthy Egg White Muffin Breakfast Cups
Start your day right with these healthy egg white muffin breakfast cups. At only 50 calories per muffin, theyre the perfect answer to a quick breakfast bite.
Today were making some healthy egg white muffin breakfast cups made from liquid egg whites/egg beaters, onions and garlic and fresh veggies. Well toss a little mozzarella and Parmesan cheese in there as well to add more flavor and deliciousness.
These are a super healthy way to start your day at only 50 calories per muffin. You can make a batch ahead of time, freeze them and reheat them for a quick grab and go bite on busy mornings, or when you just dont feel like doing much.
Stay faithful to the recipe or use it as a base to customize your breakfast cups with a whole range of fresh ingredients you can experiment with. Then serve it as is, or with your favorite hot sauce. Lets get started.
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Can You Freeze Egg Whites
You can easily freeze egg whites in an ice cube tray. Just pour in one egg white per compartment, or divide each egg white between two compartments for shallow trays. Once the whites freeze, you can move them to a freezer-safe container. Thaw them the night before you plan to cook them.
Egg whites allow falafel batter to cook to peak crispiness in the waffle iron.
“A big hit with my entire family. Spicy and sweet. Letting them sit in the egg whites really make a difference,” Michelle Zamora says.
“Magic happens when sugar, almond flour, and airy egg whites come together in perfect harmony to form the delicate disks the French call macarons.” Smart Cookie
This meaty, cheesy turnover should be reason enough to hold on to that extra egg white. Here, an egg white is used to seal the dough’s edges, so all the good cheese and sauce stays firmly inside the stromboli.
A short and sweet list of ingredients makes this recipe a simple solution to using up egg whites.
This five-star recipe calls for egg whites and extra-lean ground beef, meaning it has less fat and calories than old-school meatloaf recipes.
Egg whites pack a little protein into this vegetarian dish, which makes a delicious main or side.
Mix three egg whites into this savory granola before baking it to toasty perfection. Egg whites add protein *and* extra crunch.
Substitutions For Egg White Oatmeal:
Quick Cook Oats: I havent tried this recipe with quick cook oats but I think it would work! Youll probably need to adjust the cooking time by a few minutes less
Steel Cut Oats: I havent tried this recipe with steel cut oats, but it may work. I would wait towards the very end to add the egg whites in because steel cut oats take much longer than old fashioned oats to cook.
Sweetener: You dont have to add a sweetener to this recipe. You can also sub maple syrup or sugar free sweetener
Milk: Any milk will work dairy or non-dairy!
Can you make these in the microwave? Yes, you can, but I dont recommend it. Microwaving these oats definitely changes the texture and makes them more eggy in my opinion. If you want to microwave follow the instructions on your container and simply stir in the egg whites with the liquid.
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How To Make Egg White Crepes
I dont have that many how-to photos because this recipe is so quick and easy! Start by adding your ingredients into a bowl! If you want savory crepes, then omit the vanilla extract and maple syrup.
Whisk your ingredients really well until the mixture is almost frothy. You want to make sure the oat flour is fully incorporated. Unlike all my other recipes using oat flour, you dont really have to sit and wait for the oats to absorb the liquid in this one. It didnt seem to make a difference either way!
From here, youll use 1/3 cup batter at a time in a buttered non-stick skillet to make your crepes. I dont have any pictures of this because it goes fast, and I only have so many hands to cook and take pictures simultaneously. I used my pancake spatula to flip the crepes.
The first couple of times, they fell apart and crumbled, but after a few practice tries, I figured it out. There is no special trick. You just have to get used to handling these delicate little breakfast treats and make sure they are completely set before you flip them.
Lets talk ingredient swaps:
Egg Whites I suggest using liquid egg whites from the carton. If you use fresh egg whites, you may have to whisk a lot longer as they are typically thicker than the carton stuff.
Vanilla Extract & Maple Syrup optional. Omit if you want to use savory toppings in your crepes.
Best High Protein Egg Recipes For All
Eggs are considered the perfect protein because they contain all the essential amino acids in the amounts your body needs. With six grams a pop, theyll definitely contribute to your muscle-building goals while also providing you with healthy fats and other nutrients like vitamin D, riboflavin, and vitamin B12. In fact, previous Dietary Guidelines were harsh on eggs, but the latest ones say theyre back on the menu! When it comes to egg recipes, we urge you to think beyond the humble scrambleand eat the whole egg.
If youre in the habit of tossing the golden yolk, reconsider. Besides being a nice source of protein, the yolk contains heart-healthy fat, including omega-3 fatty acids, along with lutein, choline, and selenium. Lutein helps maintain the skins elasticity and hydration, plus its been shown to help prevent plaque build-up in your arteries. If youre worried about saturated fat, check out the numbers. With about 1.6 grams of saturated fat per large egg, thats 8 percent of the recommended daily maximum. In short: eat up.
Here are 25 of our favorite egg recipes to eat for breakfast, lunch, or dinner.
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